Compound · Abductors
These 6 exercises are the compound (multi-joint) exercises for the abductors in the GymStreak library, beginner to intermediate level, using bodyweight. Good places to start: Jumping Jacks and Outer Thigh Lift. By level: 3 beginner and 3 intermediate.
Written by the GymStreak coaching teamUpdated
01
Compound abductors exercises move more than one joint, so they let you use heavier loads and train the abductors together with neighbouring muscles. Do them early in a session, while you're fresh, and progress them by adding a little weight or a rep over time. Because several joints move at once, technique matters: learn each one with a light load and a full, controlled range before you add weight.
02
Side-lying leg lifts, outer thigh lifts and side-plank leg raises isolate the abductors with bodyweight. Squats with a side leg lift add a balance challenge. Single-leg exercises such as lunges and single-leg deadlifts also demand hip stability. Keep the movement slow, the toes pointing forward and the pelvis still rather than rolling back to lift higher.
03
One or two abduction exercises in a warm-up or at the end of a lower-body session is enough for most people. They suit home workouts well because they need no equipment.
BeginnerIntermediateAdvanced
Beginner compound bodyweight exercise for the calves, glutes, shoulders, adductors and abductors.
Beginner compound bodyweight exercise for the abductors, also working the abs, glutes and hamstrings.
Beginner compound bodyweight exercise for the hamstrings, quadriceps and abductors, also working the adductors, glutes and abs.
Intermediate compound bodyweight exercise for the abductors, also working the abs, glutes and obliques.
Intermediate compound bodyweight exercise for the abs, obliques, shoulders and abductors, also working the adductors.
Intermediate compound bodyweight exercise for the abs, calves, hamstrings, quadriceps, adductors and abductors, also working the lower back.
Free GymStreak calculators that go with abductors training.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
